What is CrossFit All About?

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
Fran: 2:37
Pullups: 40
500m Row: 1:32
Grace: 3:04
Isabel: 2:51
Dbl Unders: 100
BackSquat: 455
Front Squat: 350
Overhead Squat: 250
DeadLift: 450
Shoulder Press: 205
Power Snatch: 205
Push Jerk: 300
Power Clean and Jerk: 265
Bench: 315
Crossfit Total: 1110

Thursday, January 15, 2009

Wednesday 1-14-09

WOD: Toilet Flush
500m row, 25 jumping pullups, 5 plate pushes
400m row, 25 jumping pullups, 4 plate pushes
300m row, 25 jumping pullups, 3 plate pushes
200m row, 25 jumping pullups, 2 plate pushes
100m row, 25 jumping pullups, 1 plate pushes

Finished in 13:24

My legs were still just busted, but this was a nice little cardio workout!
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